First Offical Offseason, Strength and Size!

[tripleh210]

Looking stacked bro! If you get those macros under control there is no telling the progress that will be made while still being lean as f*ck.

Thanks bro! Goal for now is to maintain 180 and under while slowly adding in calories. Some days its hard and I go over, as it takes a lot more willpower to not go over when there is no show in sight lol.

I weighed in at 179 today, but also been pretty inactive as far as cardio goes last 3 days due to extreme heat. Planning on doing some HIIT on my bike on way to work in morning though, as it should be cooler!

[tripleh210]

Weight: 179lbs

I have found that pre adding my meals so I can plan works a lot better than adding as I go, going to be practising this a lot more to help me reach my macros without going over.

Training

SQUAT
230lbs x 3
230lbs x 3
230lbs x 3

DEADLIFT
290lbs x 5
290lbs x 5
280lbs x 5
280lbs x 5
280lbs x 5

DUMBELL ROW
90lbs x 10
90lbs x 10
90lbs x 10

LAT PULLDOWN

185lbs x 8
185lbs x 8
185lbs x 8
185lbs x 8

T-BAR ROW

180lbs x 6
180lbs x 6
180lbs x 6
180lbs x 6

SEATED CALF RAISE
135lbs x 12
135lbs x 12
135lbs x 12

Cardio

NONE

Thoughts

While training back felt tightness and sharp pain in back, this is probably due to training my back so often. It will adapt though, need my back to grow!

Also been getting pain in my left wrist. Thinkin its time to get some joint support and maybe a pair of wrist wraps

[offroadatv200]

Thanks bro! Goal for now is to maintain 180 and under while slowly adding in calories. Some days its hard and I go over, as it takes a lot more willpower to not go over when there is no show in sight lol.

I weighed in at 179 today, but also been pretty inactive as far as cardio goes last 3 days due to extreme heat. Planning on doing some HIIT on my bike on way to work in morning though, as it should be cooler!

Eh it happens. Its the off season so its good to enjoy the things in life (food ) that we don't get to enjoy during prep!

Keep it up!

[tripleh210]

Hey guys, so I have taken a small 2 day break from my diet and just sort of going with flow, still staying lean but just needed a mental break.

I also received some photos that I purchased from the show!

[demonwareltd]

Hey guys, so I have taken a small 2 day break from my diet and just sort of going with flow, still staying lean but just needed a mental break.

I also received some photos that I purchased from the show!

Love that most muscular and that vein on your shoulder is Ronnie Coleman-esque!

[tripleh210]

Love that most muscular and that vein on your shoulder is Ronnie Coleman-esque!

Thanks man!

[tripleh210]

So I got some big news, as of today I will be working with Team Wilson!

Super pumped as I am looking to eventually step on the IFPA stage and I know TW will help me, like so many others get there!

So, here is my new plan.

[b]Diet[b]

210p/260c/59.5f

Refeed every 7th day at

185p/345c/54.5f

Training

Will be doing a Power/Drop Set Cycle, will post workouts every day as I go

Cardio

3 HIIT Sessions a week

Since I trained legs on Monday and Shoulders/Arms yesterday, I am going to go in and train Back and Biceps today, will post it up later

[tripleh210]

So today felt pump going into gym starting my first workout on my program, some new stuff but I love learning new exercises and am always up for a challenge!

Workout

DEFICIT DEADLIFTS (not to failure)

245lbs x 6
250lbs x 6
255lbs x 6

These felt great and really warmed up my back for the remainder of the workout, first time doing them!

T-BAR ROW

90lbs x 20
115lbs x 15
145lbs x 12
160lbs x 10
170lbs x 8
DROP SET
135lbs x 9

LOW CABLE ROWS

60lbs x 20
90lbs x 15
130lbs x 12
130lbs x 12
DROP SET
120lbs x 9

WIDE GRIP LAT PULLDOWN

140lbs x 15
140lbs x 12
155lbs x 10
DROP SET
95lbs x 8

OVERHAND CABLE ROW S/S BARBELL SHRUG

120lbs x 12 130lbs x 20
110lbs x 12 155lbs x 15
110lbs x 12 175lbs x 12
DROP SET
75lbs x 8

PREACHER CURLS ALT NARROW AND CLOSE GRIP

40lbs x 20 NARROW
60lbs x 15 FAR
70lbs x 12 NARROW
80lbs x 10 FAR

SEATED HAMMER CURLS

30lbs x 12
30lbs x 12
30lbs x 12

BICEP CURL MACHINE

60lbs x 15
70lbs x 12
100lbs x 10
DROP SET
60lbs x 8

CABLE ALT BICEP CURL

40lbs x 12
40lbs x 12
50lbs x 10

Abs

CRUNCH

20
15
12

WEIGHTED DECLINE CRUNCH (VERY HARD!!)

15
10 x 12
10 x 8

LYING LEG RAISES

10
10

Cardio

None

Thoughts

Was the first time in a while I was in gym for 1 hour and 41 minutes! I am usually out of there within an hour. I can definitely say though that this workout kicked my ass and I loved every minute of it. I have been out of pre workouts for a while and decided to try "Push" by Perfect Nutrition, they are sold by the scoop at my gym. Gave me a great workout and definitely impressed by it. I am either going to get that or Dr. Jekyll, we will see!

As far as macros, hitting them spot on so far, will post my macros for today tomorrow when the day is finished

[tripleh210]

Hit them spot on!

Macros for today were:

206p/261c/58f

[offroadatv200]

Go to amazon and get the original Jekyll. I love that stuff!

[tripleh210]

Go to amazon and get the original Jekyll. I love that stuff!

Awesome, I am gonna try that for sure!

[tripleh210]

Weight: 179 lbs

Yesterday was an off day, I went in at end of day and did 8 minutes of Wingates, did 5 intervals all together.

Macros were:

205p/252c/65f

So was a little under on carbs and over on fat, no biggie will correct and move forward!

Training

SQUATS (Explosive at bottom, no sets to failure except last set)

225lbs x 5
235lbs x 4
240lbs x 3
225lbs x 4
235lbs x 3
245lbs x 2

DEADLIFTS (Same as Squats, no wraps or belt)

265lbs x 5
280lbs x 4
300lbs x 3
275lbs x 4
295lbs x 3
320lbs x 2

LEG EXTENSIONS

130lbs x 7
130lbs x 7
140lbs x 5

LYING LEG CURL (was supposed to be glute ham raise, however I did not have machine and did not have time to figure it out without it)

120lbs x 7
120lbs x 7

TOE PRESSES

270lbs x 7
360lbs x 7
360lbs x 7
360lbs x 7

Abs

WEIGHTED SIT UPS

25lbs x 7
35lbs x 7
45lbs x 7

Cardio

None

Thoughts

Other than not figuring out the GHR the workout went great! I have a better idea now for next time so the GHRs wont be a problem . I am rather disappointed at my strength thus far, my squat is a lot worse than it used to be. I am confident though that I will be able to bring it back up and then some!

Anyways that is it for now, tomorrow is my Chest, Shoulder and Tricep Power workout!

[tripleh210]

Today after the gym I went and picked up some creatine mono, Orange Triad and pure dextrose. Going to be ordering some Core ABC and Core FURY online and then this will be my supplement stack:

Gaspari Myofusion Elite
Allmax Micronized Creatine
Pure Dextrose
Orange Triad
Core ABC
Core FURY

Training

PENDLAY ROW

205lbs x 5
215lbs x 4
225lbs x 3
205lbs x 4
215lbs x 3
235lbs x 2

PULLUPS

7
8
9

BARBELL BENCH PRESS

225lbs x 5
235lbs x 4
245lbs x 3
230lbs x 4
240lbs x 3
265lbs x 2

BARBELL SHOULDER PRESS (Seated)

135lbs x 7
145lbs x 5
150lbs x 5

CABLE LATERAL RAISE

50lbs x 10
50lbs x 10
50lbs x 10

CLOSE GRIP BENCH PRESS

185lbs x 7
185lbs x 7
205lbs x 5
205lbs x 5

DUMBELL CURLS

45lbs x 7
50lbs x 5
50lbs x 5

Abs

None

Cardio

None

Thoughts

Was a great workout, however I am dying for a pre workout! Also need to get new headphones as my cat decided to chew on mine . Loving the Pendly Rows! It is a great powerlifting exercise!

Anyway that is it for now, tomorrow is an off day for the weights, but will be going in to do some HIIT. Tonight I have a nice date planned for my girlfriend for her birthday. Going for dinner in Yorkville at a Italian Restaurant then will be going Salsa dancing! I have never been but should be fun

Hope everyone has a good weekend!

[ZSize512]

Today after the gym I went and picked up some creatine mono, Orange Triad and pure dextrose. Going to be ordering some Core ABC and Core FURY online and then this will be my supplement stack:

Gaspari Myofusion Elite
Allmax Micronized Creatine
Pure Dextrose
Orange Triad
Core ABC
Core FURY

Training

PENDLAY ROW

205lbs x 5
215lbs x 4
225lbs x 3
205lbs x 4
215lbs x 3
235lbs x 2

PULLUPS

7
8
9

BARBELL BENCH PRESS

225lbs x 5
235lbs x 4
245lbs x 3
230lbs x 4
240lbs x 3
265lbs x 2

BARBELL SHOULDER PRESS (Seated)

135lbs x 7
145lbs x 5
150lbs x 5

CABLE LATERAL RAISE

50lbs x 10
50lbs x 10
50lbs x 10

CLOSE GRIP BENCH PRESS

185lbs x 7
185lbs x 7
205lbs x 5
205lbs x 5

DUMBELL CURLS

45lbs x 7
50lbs x 5
50lbs x 5

Abs

None

Cardio

None

Thoughts

Was a great workout, however I am dying for a pre workout! Also need to get new headphones as my cat decided to chew on mine . Loving the Pendly Rows! It is a great powerlifting exercise!

Anyway that is it for now, tomorrow is an off day for the weights, but will be going in to do some HIIT. Tonight I have a nice date planned for my girlfriend for her birthday. Going for dinner in Yorkville at a Italian Restaurant then will be going Salsa dancing! I have never been but should be fun

Hope everyone has a good weekend!

I'm in on this for sure. Have to support another TW member . Keep killing man and enjoy your night out for the girlfriends bday!

[TakedaShingen]

I've been slackin on your thread. So many things.

First, Salsa dancing...legit. A great time. But, then I was a dance instructor at studios for years on and off.

Workouts lookin sharp. How are you liking the change in programming?

Pendlay rows...gon' be blowin that back up.

How's the new team?
How's the mentality being back on macros?

And what effect are you planning on deriving from the dextrose? I understand the theory, but what's your take?

Hahaha...madd questions and comments.

[tripleh210]

I'm in on this for sure. Have to support another TW member . Keep killing man and enjoy your night out for the girlfriends bday!

Thanks a lot bro! I will be sure to check out your log as well. The night was great! Didn't end up going Salsa dancing but went to a Comedy Club instead

[tripleh210]

I've been slackin on your thread. So many things.

First, Salsa dancing...legit. A great time. But, then I was a dance instructor at studios for years on and off.

We didn't end up going this time and went to Yuk Yuks instead but we are going to go in a couple weeks

Workouts lookin sharp. How are you liking the change in programming?

Loving it so far, it is pushing me to have better workouts because I am always increasing and there is always a specific goal for each workout. My workouts average about 1 hour and 40 minutes now

Pendlay rows...gon' be blowin that back up.

Oh yeah! I love these, first time doing this movement and I can tell already they are gonna be a show stopper

How's the new team?

The new team is awesome, there is a great community of Team members and that goes a long way. On top of that Cliff is one of the best coaches in Natural Bodybuilding so I am very exited for what is to come

How's the mentality being back on macros?

To be honest, it is almost like second nature now, I can't imagine NOT counting macros

And what effect are you planning on deriving from the dextrose? I understand the theory, but what's your take?

For me it is a cheap effective way to get that fast acting glucose in with my pre/post workout shakes, rather than taking in sugar

Hahaha...madd questions and comments.

Thanks for the comments man!

[tripleh210]

Been slacking the past couple days, been pretty busy with work but now that I got some down time figured I would send out a nice long update .

Well Saturday night was a bit of a **** show in regards to macros, managed to fix it up on Sunday but my weigh in on Monday I was 181.2lbs. Tomorrow is my next weigh in and I am hoping for 180 or 179. Macros have been on point in the 210p/260c/59.5f range. I have found that pre adding in my meals makes it a lot easier to plan rather than just adding as I go.

Training

First, on Monday I had a Leg Speed/Hypertrophy workout:

SQUAT (Speed work, 50% of 3rm)

120lbs x 3
120lbs x 3
120lbs x 3

SUMO SQUATS (First time doing these!)

135lbs x 8
185lbs x 6
195lbs x 6
205lbs x 4

DUMBELL LUNGES (Walking)

32.5lbs x 16
32.5lbs x 13
22.5lbs x 16

LEG EXTENSIONS

110lbs x 8
110lbs x 8
130lbs x 6
DROP SET
100lbs x 4

STIFF LEGGED DEADLIFT

205lbs x 8
205lbs x 8
225lbs x 6
DROP SET
205lbs x 4

SMITH MACHINE BELOW PARALLEL BOX SQUAT

155lbs x 6
155lbs x 6
155lbs x 6

TOE PRESS

360lbs x 10
450lbs x 8
450lbs x 8

SEATED CALF RAISE

115lbs x 10
115lbs x 10
160lbs x 6
DROP SET
135lbs x 6

Abs

None

Cardio

None, did HIIT on Sunday

Thoughts

Was a VERY intense leg workout. I crushed it though and couldnt of been more happier. I am still feeling it from the workout today! So far everything is going great, I feel like I am filling out again in the gym and still staying lean

Here is workout from today: Chest Speed Work, Biceps and Triceps Hypertrophy

BARBELL BENCH PRESS (Speed)

125lbs x 3
125lbs x 3
125lbs x 3

DUMBELL BENCH PRESS INTERNAL ROTATION

75lbs x 8
80lbs x 6
90lbs x 4

HAMMER INCLINE PRESS

180lbs x 8
180lbs x 8
180lbs x 8

DECLINE BARBELL PRESS

225lbs x 8
205lbs x 8
225lbs x 6

PEC DEC

75lbs x 8
75lbs x 8
85lbs x 6
DROP SET
55lbs x 5

SKULLCRUSHERS

80lbs x 8
80lbs x 6
90lbs x 4

STRAIGHT BAR PUSHDOWNS

90lbs x 8
90lbs x 6
90lbs x 4

TRICEP PUSH MACHINE

80lbs x 8
120lbs x 6
130lbs x 6
DROP SET
80lbs x 5

BARBELL BICEP CURL

70lbs x 8
90lbs x 6
100lbs x 4

HAMMER CURL WITH ROPE

120lbs x 8
130lbs x 6
140lbs x 6
DROP SET
90lbs x 5

SEATED ALT DUMBELL CURL

45lbs x 6
45lbs x 6
50lbs x 4

VERY NARROW GRIP BARBELL CURLS

70lbs x 6
90lbs x 6
DROP SET
50lbs x 5

No Abs or Cardio for today

Was another great workout! Tomorrow I will be hitting Back and Delts and will be having a late night workout. It is also my first refeed day so looking forward to eating a nice big breakfast

[demonwareltd]

Looks like you are making strides every day in the gym - awesome. Enjoy reading the workouts as well!

[tripleh210]

Looks like you are making strides every day in the gym - awesome. Enjoy reading the workouts as well!

Thanks Stan!

[tripleh210]

So I havn't updated this weekend due to having a completely messed up schedule. My sleep has been all over the place due to having to work night shifts Friday and Saturday night with no time to switch from days to nights. My gym schedule/eating schedule got completely messed up. Hopefully this doesn't happen again with work, as it was a big festival here and Toronto and had to set up for it.

Anyway, today I will be hitting Chest/Delts,Tris Hypertrophy/Drop Set, I am still pretty tired but gonna down a pre workout and hopefully wake up! lol

[tripleh210]

Will have an updated weight on Wednsday

Just gonna get into this quick as I have to go to gym before it closes for holiday!

This was done yesterday after a crazy shift and no pre workout, so I feel like it could have been better but I was happy with it nontheless

BARBELL BENCH PRESS

135lbs x 20
155lbs x 15
185lbs x 12
205lbs x 8
DROP SET
155lbs x 8

DUMBELL INCLINE BENCH

40lbs x 20
45lbs x 15
75lbs x 12
75lbs x 10
DROP SET
50lbs x 10

HAMMER CHEST PRESS SUPERSET INCLINE DUMBELL FLY

105lbs x 15 40lbs x 11
140lbs x 12 35lbs x 15
140lbs x 12 30lbs x 12
140lbs x 12 30lbs x 12
DROP SET DROP SET
115lbs x 8 25lbs x 5

After this mega super drop set I felt like I was going to die!...Great feeling

DUMBELL SHOULDER PRESS

30lbs x 20
35lbs x 15
45lbs x 12

BENT OVER DUMBELL LATERAL RAISE SUPER SET ARNOLD PRESS

20lbs x 15 40lbs x 12
22.5lbs x 12 37.5lbs x 10
25lbs x 12 40lbs x 10
DROP SET
30lbs x 8

DUMBELL LATERAL RAISES

20lbs x 20
25lbs x 15
30lbs x 12
35lbs x 12
DROP SET
20lbs x 8

DECLINE SKULL CRUSHERS

60lbs x 20
60lbs x 15
70lbs x 11
70lbs x 10

STANDING DUMBELL TRI EXTENSIONS

25lbs x 15
30lbs x 12
35lbs x 10
DROP SET
20lbs x 6

SUPER SET WITH


ROPE PUSHDOWNS

70lbs x 12
70lbs x 12
60lbs x 12
DROP SET
30lbs x 5

DUMBELL KICK BACKS

25lbs x 10
20lbs x 10

WOW...super intense workout, very challenging for sure! Now off to do Back, Biceps and Abs!

[tripleh210]

Just gonna update on my workouts as nothing is new as of yet, other than my slipup sent me back a week but, you live and learn and I am ready to kill it!

Monday - Back,Biceps,Abs

1inch DEFICIT DEADLIFT

255lbs x 6
260lbs x 6
260lbs x 6

T-BAR ROW

70lbs x 20
90lbs x 15
135lbs x 12
180lbs x 10
205lbs x 8
DROP SET
135lbs x 8

LOW CABLE ROW

70lbs x 20
100lbs x 15
140lbs x 12
180lbs x 10
DROP SET
100lbs x 8

WIDE GRIP PULLDOWN

140lbs x 15
155lbs x 12
170lbs x 10
DROP SET
80lbs x 8

OVERHAND CABLE ROWS

120lbs x 12
120lbs x 12
120lbs x 12
DROP SET
70lbs x 8

SUPER SET WITH

BARBELL SHRUGS

140lbs x 20
160lbs x 15
180lbs x 12

PREACHER CURL (ALT CLOSE AND FAR GRIP)

40lbs x 20
70lbs x 15
70lbs x 10
70lbs x 10

HAMMER CURL

30lbs x 12
30lbs x 12

Had to finish it there as my gym was closing early due to Holiday

TODAYS WORKOUT!

This was my lower body power day, and I was verrrry happy with this workout!

SQUAT

230lbs x 5
240lbs x 4
250lbs x 3
240lbs x 4
250lbs x 3
255lbs x 2

DEADLIFT

270lbs x 5
285lbs x 4
315lbs x 3
285lbs x 4
315lbs x 3
325lbs x 2

LEG EXTENSIONS

130lbs x 5
120lbs x 6
120lbs x 6

GLUTE HAM RAISE (used the lat machine)

6
6

very hard exercise!!!, never felt anything like that in my hams before!

TOE PRESSES

470lbs x 7 x 4

WEIGHTED SITUP

35lbs x 7
42.5lbs x 7
42.5lbs x 7

No HIIT today, going to do HIIT tomorrow morning on way to work

Tomorrow will be Upper Body Power day!

[TakedaShingen]

Look at dem squatz comin up

And just wait til tomorrow for the pain from those GHRs.

[demonwareltd]

Look at dem squatz comin up

And just wait til tomorrow for the pain from those GHRs.

Those GHRs....damn them. I've only ever done them one time in all of my years training. It literally felt like my ham and glute were getting ripped off the bone. Hurt so bad. I haven't had too many issues with getting decent leg development as they are one of my stronger body parts, but if I ever need to get more ham/glutes going on, these are where it's at to be sure.

[TakedaShingen]

Those GHRs....damn them. I've only ever done them one time in all of my years training. It literally felt like my ham and glute were getting ripped off the bone. Hurt so bad. I haven't had too many issues with getting decent leg development as they are one of my stronger body parts, but if I ever need to get more ham/glutes going on, these are where it's at to be sure.

I actually prefer them in the lat pulldown like HHH did em. The GHR decks feel uncomfortable most of the time. Best Ham exercise IMO.

[tripleh210]

Look at dem squatz comin up

And just wait til tomorrow for the pain from those GHRs.

Yeah finally getting them back up! Super exited about that

Haha yeah felt it in my hamstrings like i have not felt it EVER!

[tripleh210]

Those GHRs....damn them. I've only ever done them one time in all of my years training. It literally felt like my ham and glute were getting ripped off the bone. Hurt so bad. I haven't had too many issues with getting decent leg development as they are one of my stronger body parts, but if I ever need to get more ham/glutes going on, these are where it's at to be sure.

Yeah they are tough for sure, i had to lower myself then sort of push off ground for some momentum, dont trust my hammies to hold my whole weight yet lol

[tripleh210]

So not gonna do a big write up as I am just about to go to bed, but just wanted to say that my strength feels like it is finally out of that sticking point! I am increasing at least 5lbs on all lifts! My upper body power day I threw up 270lbs x 2, if I keep going I will be back to my max which was 285 x 5!

[tripleh210]

Been slackin hard, going to write up my last couple days of workouts tonight when I get home from the gym. Today is Back, Biceps and Abs Drop Set/Hypertrophy day!

Also will post up some pics of where I am at now as well